Miya Pearson
Sleep aids are a popular choice for treating sleep problems, with an estimated 1 in 7 people in the US suffering from long-term insomnia. Sleep aids can be bought over the counter or prescribed by a doctor. Natural sleep aids include melatonin, which is a hormone that promotes sleep, and valerian, which has a calming effect on the nervous system. Prescription sleep aids such as Doxepin (Silenor) and Ramelteon (Rozerem) are also available, but these often carry the risk of side effects, misuse, and dependency. It is important to consult a doctor before taking any sleep medication to understand the options, benefits, and risks.
| Characteristics | Values |
|---|---|
| Natural sleep aids | Melatonin, valerian, cannabinoids |
| Over-the-counter sleep aids | Diphenhydramine, Doxylamine succinate, antihistamines |
| Prescription sleep aids | Benzodiazepines, Z-drugs, Doxepin (Silenor), Ramelteon (Rozerem), Suvorexant (Belsomra), Estazolam (Prosom), antidepressants |
| Side effects | Constipation, muscle weakness, hangover effect, dizziness, balance problems, drug dependency, allergic reactions, edema, increased thoughts of suicide |
| Risks | Misuse, rebound insomnia, parasomnia, overdose |
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What You'll Learn
Natural sleep aids
Sleep is incredibly important for your health. It helps your body and brain function properly, improving your learning, memory, decision-making, and even creativity. Unfortunately, many people don't get enough sleep each night, and around 20% of adults experience occasional symptoms of insomnia.
If you're having trouble sleeping, there are several natural sleep aids that may help you get a good night's rest without the need for prescription drugs. However, it's important to remember that even natural sleep aids should not replace good sleeping habits.
Melatonin Supplements
Melatonin is a hormone that your body produces naturally to signal to your brain that it's time to sleep. Melatonin levels rise in the evening and fall in the morning. Taking melatonin supplements has become a popular way to promote sleep, as it can help reduce the time it takes to fall asleep and improve overall sleep quality. Most people take 1-3 milligrams about two hours before bed, but dosages can vary from 3 to 10 milligrams. It is available over the counter, but it's important to consistently buy the same brand as dosages and ingredients may differ between manufacturers. While melatonin is generally safe for healthy adults if taken for a short period, some side effects include headache, dizziness, and nausea.
Valerian Root
Valerian is a perennial plant that has been used as a sleep aid for hundreds of years. It has a natural calming effect on your nervous system, helping to promote better sleep. It may also raise GABA levels, which boost relaxation. Valerian is generally considered safe for short-term use, but it may cause headaches and stomachaches in some people. The recommended dosage is 300-600 milligrams up to two hours before bed, or you can brew 2-3 grams of the dried root in water.
Magnesium
Magnesium is a natural mineral that has been found to promote better sleep. It is available as an over-the-counter supplement and can be found in some foods.
CBD Oil
CBD oil is derived from the compound cannabidiol, which is found in marijuana and hemp plants. It doesn't have the same psychoactive effects as marijuana but can help reduce anxiety and improve sleep quality. A review of 34 studies concluded that CBD could help alleviate symptoms of insomnia, and another study found that it enhanced sleep quality and reduced anxiety in people with anxiety. However, more research is needed to determine the optimal dosage and long-term safety profile. It is also not recommended for pregnant or nursing individuals, and its legality varies depending on your location.
Herbal Teas
Herbal teas, such as chamomile and passionflower, can be a natural way to promote sleep. They are generally safe, but it's always a good idea to talk to your doctor before trying any new supplement to ensure they won't interfere with your current medications.
In addition to these natural sleep aids, there are some lifestyle changes you can make to improve your sleep:
- Avoid working out within two hours of bedtime.
- Reduce exposure to unnatural light before bed, such as from your phone, laptop, or TV.
- If you need to get up at night, use a flashlight instead of turning on bright lights.
- Avoid alcohol, as it can interfere with sleep.
- Try warm milk, tart cherry juice, or herbal teas before bed.
- Maintain a consistent sleep schedule and practice good sleep hygiene.
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Prescription sleep aids
Sleep issues are common, and an estimated 1 in 7 people in the US suffer from long-term insomnia. Sleeping pills are available over the counter (OTC), as natural supplements, or by prescription. Prescription sleep medications work in different ways, and your provider may recommend trying alternative methods before prescribing sleeping pills.
Benzodiazepines are a prescription sleep medication that stimulates a chemical in the brain called GABA, which leads to sedation, muscle relaxation, and reduced anxiety. However, they can be addictive and lead to substance use disorder, so healthcare providers only prescribe them for short-term use. Z-drugs are another type of prescription sleep aid that works by slowing down brain activity. They are often preferred over Benzodiazepines due to the lower risk of addiction. However, Z-drugs can cause parasomnia, a disruptive sleep disorder where people may sleepwalk, eat, take medications, talk, or even drive while mostly asleep.
Sleeping pills can cause a range of side effects, including constipation, muscle weakness, and a hangover effect the next day, with people feeling drowsy and experiencing muddled thinking and dizziness. These effects can negatively impact daily tasks such as driving and working. Additionally, mixing sleep aids with other sedatives or alcohol can lead to the possibility of overdosing.
It is important to consult a healthcare provider before taking any sleep medication, as they can interfere with other medications or health conditions. Prescription sleeping pills are stronger than over-the-counter options and are typically prescribed for short-term use to lower the risk of addiction and rebound insomnia, where insomnia returns worse than before after stopping the medication.
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Sleep aid side effects
Sleep aids can cause a range of side effects, from constipation to muscle weakness. Some people also experience a hangover effect the following day, feeling drowsy, with muddled thinking and dizziness or balance issues. These effects can impact your ability to drive or perform daily tasks.
Sleeping pills can cause digestive problems, including gas, heartburn and nausea. They can also worsen snoring and sleep apnea. One of the most significant risks is the potential for dependency. If you take sleeping medicines regularly, your body may become dependent on them, and when you stop, your insomnia may return, a phenomenon known as rebound insomnia. It can take months to stop taking these pills safely, and it is essential to consult a healthcare provider for guidance. Mixing sleep aids with other sedatives or alcohol can also lead to an overdose.
Some prescription sleep medicines may induce parasomnia, a sleep disorder where individuals engage in dangerous behaviours while still asleep. People taking Z-drugs may sleepwalk, eat, talk, or even drive without being fully awake, and they often have no memory of these actions. Older adults are particularly vulnerable to the side effects of sleep aids. The drugs can remain in their system longer, causing prolonged drowsiness, confusion, and memory issues, which increase the risk of falls and hip fractures.
Natural sleep aids, such as melatonin and valerian, are also associated with potential side effects. Melatonin is a hormone that regulates sleep and wakefulness, and while it is generally considered safe, some individuals may experience confusion or daytime sleepiness. Valerian has a calming effect on the nervous system, but studies are inconclusive regarding its effectiveness. It is always advisable to consult a healthcare professional before taking any sleep aid, as they can interfere with other medications or conditions, such as asthma or chronic lung problems.
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Sleep aid safety
Sleep aids can be beneficial for those who struggle to fall asleep, but it is important to be aware of the potential risks and side effects. Sleep medicines can be purchased over the counter (OTC) or by prescription, and they work in different ways. Natural sleep aids such as melatonin and valerian root are also available as supplements and can help promote sleep by influencing when you fall asleep and calming your nervous system, respectively. However, it is worth noting that the effectiveness of supplements is not well-established, and they may have side effects such as headaches, dizziness, or nausea.
Over-the-counter sleep aids often contain antihistamines, which can make you drowsy. For example, Nytol, Sominex, and Unisom (blue capsules) contain diphenhydramine, an antihistamine. Other OTC sleep aids, like Unisom SleepTabs, contain doxylamine succinate, another type of antihistamine. While these can be purchased without a prescription, it is important to be cautious as they may contain other medications, such as acetaminophen in the case of Tylenol PM.
Prescription sleep medications include benzodiazepines, which stimulate the GABA chemical in the brain, leading to sedation, muscle relaxation, and reduced anxiety. Z-drugs are another type of prescription sleep aid that works by slowing down brain activity. These prescription sleep aids can have side effects, and it is important not to mix them with other sedatives or alcohol due to the risk of overdose. Additionally, long-term use of sleep aids can lead to rebound insomnia, where insomnia returns worse than before when the medication is stopped.
Before resorting to sleep aids, it is recommended to try alternative methods to improve sleep, such as keeping a sleep diary, changing your sleep environment, or cognitive behavioral therapy. Sleep aids should be used cautiously and only after consulting a healthcare provider, especially if you are taking other medications, to ensure they are safe for you and won't interact negatively with other substances or cause unwanted side effects.
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Sleep aid alternatives
Sleep is incredibly important for health. It helps your body and brain function properly, improving learning, memory, decision-making, and creativity. Unfortunately, many people do not get enough sleep, and around 20% of adults experience occasional insomnia.
Sleep issues can happen for many reasons, and it is always best to find the source of your sleep issues. Your healthcare provider may recommend trying alternative methods before trying sleeping pills. They may suggest keeping a sleep diary, changing your sleep environment, or talking about your current medications. They may also recommend cognitive behavioral therapy.
There are many natural sleep aids available, including melatonin, magnesium, valerian root, lavender, and CBD. Melatonin is a popular sleep aid, as it can reduce the time it takes to fall asleep and improve overall sleep quality. However, it may not be recommended for people with certain medical conditions. Valerian root has a natural calming effect on the nervous system, promoting better sleep. CBD has also been found to relieve anxiety and act as a sleep aid, although more research is needed on its long-term effects and safety.
Natural sleep aids are usually plant-based, a vitamin or mineral, or a supplemental amount of something produced by the body. They tend to have fewer side effects than prescription medications and are often preferred by those concerned about the addictive potential of sleep aids. However, it is important to remember that natural does not always mean safe, and you should always consult your doctor before starting any new supplement.
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Frequently asked questions
Melatonin and valerian are natural sleep aids that can help promote a better night's sleep. Melatonin is a sleep-regulating hormone produced by the pineal gland in our brains. Valerian has a natural calming effect on the nervous system. Other natural sleep aids include cannabinoids, antihistamines, and antidepressants.
Diphenhydramine and doxylamine succinate are sedating antihistamines found in many over-the-counter sleep aids. Doxepin (brand name Silenor) is another sleep aid that doctors may suggest for people with insomnia for up to 3 months.
Prescription sleep aids include Z-drugs, benzodiazepines, and estazolam (Prosom). Ramelteon (Rozerem) is a melatonin antagonist that may help a person fall asleep and can be prescribed for longer-term use. It is important to consult a doctor before starting any new sleep medication as they carry risks of side effects, misuse, and dependency.
